Chia Seeds Texture: How to Make It Better
+ 13 Things to Know About Chia Seeds

Chia seeds texture - dry chia seeds and soaked chia gel

What’s the deal with chia seeds texture? Dry chia seeds are tiny and crunchy, a bit like poppy seeds. But add liquid and they turn into a soft, slippery gel with little pops of crunch, like tapioca or the seeds in passionfruit. Some people love it. Others really don’t! Below I’ll explain why chia seeds go gooey (the food scientist in me finds this fascinating), how to make the texture better or hide it completely, plus 13 things you should know about chia seeds.

I’m really not a huge fan of the term ‘superfood’. Basically because there tends to be lots of hype and a big price tag for something that may or may not taste any good.

So I was a bit hesitant to jump on the chia seed bandwagon. But my curiosity got the better of me.

And you know what?

They are pretty tasty little suckers. Combined with their nutrition credentials, they’re worthwhile having around.

What Is the Texture of Chia Seeds?

  • Dry – small, hard and crunchy, with a mild nutty flavor. Not too dissimilar to poppy seeds or sesame seeds.
  • Soaked for 5-10 minutes – each seed develops a soft, jelly-like coat, but still has a little crunch in the middle.
  • Soaked for 20 minutes or overnight – thick, gel-like and pudding-like. Slimy or oozy is probably the best way to describe it. I really like it, but I can see why you might be put off (don’t think about snot).
  • Ground – a fine powder that thickens liquids without any noticeable seeds.

Why Do Chia Seeds Get Gooey?

The outer layer of each chia seed contains soluble fiber called mucilage. When it comes into contact with liquid, the mucilage absorbs water and swells into a gel. Chia seeds can absorb many times their own weight in liquid, which is why a couple of tablespoons of chia can turn a cup of milk into pudding. It’s the same thing that happens with flax seeds (linseeds), just more dramatic.

Are Chia Seeds Supposed to Be Crunchy?

They can be either! Dry chia seeds are crunchy, and you can sprinkle them on salads, yogurt or oatmeal just as they are. Soaked chia seeds should be soft and gel-like. If your chia pudding is still crunchy, it just needs a little more liquid or a little more time.

How to Make Chia Seeds Texture Better (or Hide It)

  • Grind them – blitz chia seeds in a spice grinder or blender before using. You get all the health benefits without the seedy, slimy texture.
  • Blend your chia pudding – once it’s set, whizz it in a blender for a smooth, mousse-like texture. This trick is a game-changer for chia texture haters.
  • Add them to smoothies – add a tablespoon of chia seeds to your smoothie and blend well. They’ll thicken it without anyone noticing. Great with protein powder too.
  • Mix with oats – a spoonful of chia seeds stirred into oatmeal or overnight oats adds creaminess and the texture blends right in.
  • Use the right ratio – for a thick pudding use about 1/4 cup chia seeds to 3/4 cup liquid. For a softer, looser texture use up to 1 cup liquid.
  • Stir twice – stir well when you add the liquid, then again after 5 minutes. This stops clumps from forming.
  • Toast them – toasting dry chia seeds in a pan for a minute or two brings out their nutty flavor and keeps them crunchy. Lovely sprinkled over popcorn or salads.
  • Add crunch – top chia pudding with toasted nuts, granola or cereals so the texture isn’t all soft.

Ways to Use Chia Seeds

  • Chia pudding – soak in milk, coconut milk or almond milk overnight in the fridge.
  • Chia jam – mash berries with a little honey and stir in 1-2 tablespoons of chia seeds per cup of fruit. It thickens like jam in about 20 minutes, no long cooking required.
  • Smoothies – blend in a tablespoon of chia seeds.
  • Oatmeal and cereals – sprinkle on top or stir through.
  • Baking – add to breads, muffins and crackers.
  • Egg substitute – mix 1 tablespoon ground chia seeds with 3 tablespoons water and let it sit until it thickens.
  • Savory ‘risotto’ – see my recipe below!

13 Things You Should Know About Chia Seeds

1. They pack a mean nutritional punch

A look on the back of the chia seed pack says it all. They’re made up of protein, fat and dietary fiber. Plus there’s a heap of minerals including calcium, magnesium, iron and phosphorus.

2. They’re high in fiber

So they’re going to keep you regular. Much of the fiber is soluble. The beauty of soluble fiber is that it promotes a healthy digestive system by feeding the good microbes in your gut.

3. They can absorb A LOT of water

Which means they bulk up and give you a full feeling for longer. Although if you aren’t drinking enough water, this can cause ‘blockages’ if you know what I mean… So make sure you stay well hydrated.

4. They have a crazy texture

The seeds themselves aren’t too dissimilar to poppy seeds, nothing too crazy there. But add water and you have a completely different beast. See above for all my texture tips.

5. They come in different colors

I’ve had black and white, and apart from the visuals I couldn’t really detect a difference in taste.

6. They come in different forms

You can buy whole seeds, chia bran, ground chia and chia seed oil. I’ve used whole seeds in the recipe below. And I’ve been using the bran as my ‘go-to’ fiber source to have on yogurt or in a smoothie because it’s gluten-free and super low carb.

7. You can sprout them

I haven’t tried it, but remember the Chia Pet? Yes, if you decide you don’t like them, you can always turn the rest of the packet into a member of the family.

8. They make a brilliant low carb breakfast

I love them instead of oats in a bircher-style muesli. Use 1/4 cup chia seeds and 3/4 cup liquid such as milk, coconut milk or almond milk. If you like grated apple you can add that as well. Either soak overnight in the fridge or leave for 20 minutes if you’re short on time.

9. They can be pricey

That ‘superfood’ label comes with a price tag, but they’ve become much more affordable as they’ve become more popular. A little goes a long way.

10. They’re grown in Australia

So if you’re in Oz, you can support a local industry.

11. They’re high in omega-3s

Chia seeds are rich in plant-based omega-3 fatty acids (ALA). So if you’re not eating enough fish, they’re a great addition. Like the omega-3s in flax seeds, the chia omega-3s are a bit harder for our bodies to use than fish omega-3s.

12. They can be used as an egg replacer

I haven’t tried this because I love eggs. But the usual trick is to combine 1 tablespoon ground chia seeds with 3 tablespoons water for each egg you’re replacing.

13. They’re not too hard to track down

I live in a small country town and my supermarket stocks chia seeds. If yours doesn’t, try your local health food store or buy them online.

Why Be Careful with Chia Seeds?

Chia seeds are safe for most people, but there are a few things to keep in mind:

  • Don’t eat a spoonful of dry chia seeds and then drink water – they can swell in your throat. Either soak them first, or sprinkle them over moist food.
  • Drink plenty of water – because they’re so high in fiber and absorb so much liquid.
  • Start small – if you’re not used to a lot of fiber, chia seeds can bother your stomach and cause bloating. Start with a teaspoon or two and build up.
  • Check with your doctor – if you have trouble swallowing, digestive issues, or take medication for blood pressure, blood sugar or blood thinning.

Is It Better to Eat Chia Seeds in the Morning or at Night?

Whenever suits you! I love them at breakfast because they keep me full until lunch. A chia pudding made the night before is ready to go in the morning.

How to Store Chia Seeds

Keep dry chia seeds in an airtight container in the pantry. Ground chia is best kept in the fridge. Soaked chia pudding keeps in the fridge for 3-4 days.

Chia seed and mushroom 'risotto'

Chia Seed & Mushroom ‘Risotto’

I have 2 warnings with this dish. If you’re not a fan of slimy or gooey textures, this won’t be the best recipe for you. If that hasn’t deterred you, make sure you drink lots of water to keep everything regular.

Print

Chia Seed & Mushroom 'Risotto'

A quick, low carb, gluten-free 'risotto' made with chia seeds instead of rice. Oozy, cheesy and ready in about 15 minutes.
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 people

Ingredients

  • 3-4 tablespoons butter
  • 4 field (portobello) mushrooms sliced
  • 3.5 oz chia seeds 100g
  • 2 cups chicken or vegetable stock
  • 2 large handfuls grated Parmesan plus extra to serve
  • 1 large handful baby spinach to serve

Instructions

  1. Heat half the butter in a medium saucepan. Cook the mushrooms over medium heat until well browned and soft. Remove and keep warm.

  2. Add the rest of the butter, the chia seeds and stock to the saucepan.

  3. Bring to a simmer and cook for about 5 minutes, stirring, or until the texture is oozy like a good risotto.

  4. Stir in the Parmesan and serve the 'risotto' with the mushrooms on top and baby spinach on the side.

Variations

no chia seeds? – make a red lentil ‘risotto’ instead. Use 7 oz (200g) red lentils and 3 cups stock. Or see my chia seed substitutes.

dairy-free / vegan – replace the butter with extra virgin olive oil and replace the Parmesan with brazil nut ‘parmesan’.

no stock – like a regular risotto, we’re really relying on our stock to provide flavor. The only thing I’d consider trying is a mixture of tomato passata and water.

carnivore – cook some crumbled pork sausages with the mushrooms.

More Healthy Breakfast Ideas

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Jules from Stonesoup xx
(Your favourite Australian Food Scientist)
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ABOUT THE AUTHOR

I’m Jules Clancy, an Australian Food Scientist and certified Health Coach. Stonesoup (est 2005) helps you lose weight without counting or depriving yourself. So you feel good in your clothes.


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52 Comments

  • I also don’t like the term superfood, especially when there are so many everyday foods which are so healthy. I do eat chia in my smoothies every morning though for the great nutritional value, I find they don’t really have a taste. I buy them online in bulk and they are about half the price compared to the supermarket.

      • Wow that’s a new one for me Carol!

        My marathon running days are well behind me though and my knees are very happy about that!

        Be careful of agave though it’s almost pure fructose which gets converted directly by our bodies into fat…

        Jx

    • But I heard that chia can be very dangerous blocking the intestine wall. And is necessary soak it before consume. Is that right!?!!

      • It’s very absorbent. If you eat it dry, it will clump together inside your body and create blockage.
        You just have to put it in some kind of liquid before you eat it (water, juice, etc.) and you’re fine.

  • I recently decided to hop on the chia bandwagon and have been mixing them in with my morning oatmeal or smoothie. They are pretty good, but that that texture is a little weird at first! I love the idea of a more savory chia dish, this risotto looks like a winner.

  • I make a chia flat bread so I have had good supply of seeds in my pantry before they became vogue . I was shocked when I had to restock, they doubled in price. Still love them! Great post.

  • I read this post when it arrived in my inbox the other morning and – as always – thoroughly enjoyed your turn of phrase and matter-of-fact information… That day my husband and I visited MONA in Hobart (simply spectacular!) and at one point got to talking with one of the staff members there, Belinda. She told me she had just been reading about chia seeds and I started telling her what I had just learned (as well as from previous experience) and that the texture can be a little bit slimy – then Belinda told me that the post she was reading said to try not to think about snot! We laughed when we found out we’d been reading the same blog and then enjoyed a great chat about your blog and other things art and internet – it was lovely to randomly meet another stone soup reader and we thought you’d like to hear about it :D

  • Unfortunately for me I am cooking on a budget! Would love to add more ‘superfoods’ into my diet but that just adds up the cost. For me, it seems, that when eating healthy on a budget is just eating the same things over and over again!

  • Chloe,
    I pay approx $6:50-$7 for a 150g bag of black Chia seeds. I sprinkle a small amount into my fresh fruit salad for breakfast and the pack lasts me approx 1 month. :-)

  • I just saw this and had to make it straight away! I’m really impressed with this. I added some poached chicken, because I knew I might not cope with the chia seeds. I did and more than that, the flavours were spot on. I will be making this again for sure. Delicious dish. Thank you so much :)

  • I don’t like the taste of chia seeds so I’m not eating them but I have thrown a few seeds in some flower pots around the house and they sprout very easily but they seem to die easily in too much sun and little water.

  • Hi just found this post and yes chi are expensive but if you keep an eye out for when Holland and Barrett have their penny sale you can buy one bag and get the second for a penny!!! I stock up and it’s saved me a fortune!!!!

  • I used chia seeds a week ago in a smoothie, ever since my system is messed up….. if you knw wht I mean…. have been eating lots of fiber, drinking fluids, but… even after gettin some relief, system is still blocked, swollen abdomen, nd pain. I am assuming its from the chia… please.. how long does it take to get them out of system. I thought thy had absorbed water when I made smoothie… I’m drinkin fluids, eatin metamucil wafers.. helps a lil. But apparently I’m still not doing something right.thanks

  • I have noticed, and I wonder if this is a constant, that white chia seed have much less protein than black chia seeds. I am not sure about the differences of fiber, but I think they are the same; white has less fiber.

  • Always soak the chia seeds before eating, I soak mine at least 30 -45 minutes in enough liquid (2 tablespoons chia to 1 cup of liquid; more or less depending on how you like it) or overnight in the fridge. Yes, they can cause blockage if you don’t have enough water in your system because they tend to absorb whatever water there is, leaving you dehydrated, bloated, etc. So drink plenty of water if you’re not soaking them and if you do soak them make sure the seeds are no longer crunchy but more like a soft gel and then they’re ready to eat. I would still drink a glass of water afterwards.

    • Thankyou Debbie, very useful comment for me,I have just discovered chia & started using it today.

  • I’m surprised that no one has mentioned a terrible bitter taste. I recently purchased ground chia seeds from WalMart to mix in with yogurts or shakes, but noticed a terrible bitter taste and had to force myself to finish. Has no one else experienced this?

    • Hi Mandy, I am having some now in my oatmeal for the first time and noticed the same thing. I opened a brand new bag, so I know it wasn’t expired. Glad I’m not alone!

      • I agree. It was bad enough that I don’t want to eat it agin. I wonder if ground chia releases more of the bitter flavor than whole seeds. Does anyone know?

        • I purchased a cheaper bag of whole (not ground) chia seeds recently to mix in some drinks and I noticed that they did add a not so great taste to my juices but I know that this isn’t always the case because I have also purchased Momma Chia drinks in the past where the seeds do not add any flavor to the drink. I’m thinking maybe it’s the brand, maybe they harvest to soon or add stuff to make them grow faster that could be the culprit to the taste and probably why they are cheaper.

  • I try chia seed for the first time a friend recommend it. I bought chia seed a whole food market. I was told they are fiber good. I first added a tablespoon to my oatmeal. Then I also ate a tablespoon of the chia seed along with water the following day. I feel I have a blockage and I look like I am 9 months pregnant.. I stop taking the chia seed make a phone call to my gastrologist just wondering how long it take chia seed to process out of your body. I do drink alot of water at least 5 bottles a day of water that 45 ounces a day.

  • Dont understand why no one comments on how long it takes to digest in out body. It’s a very important fact. Does anyone know.?

    • Good question Darlene… My guess it would depend on what else you’re eating and how much water you’re having as well.

  • to soak or not to soak?? I like to grind my chia and then add it once my oatmeal has been cooked, cooled to about a warm temperature. is this ok? Or do I still need to prehydrate the chia before adding them to oatmeal? I simmer water, turn down to low and add oatmeal. then cook for about 20 min on low. turn off and let stand for 20 min. I then add a tsp of Maca to the oatmeal, and grind my chia and add to the oatmeal & Maca. Is this ok? thank you for your time!

  • I make a oatmeal type cereal with the chia and flax seed and sunflower seeds 1 tablespoon of each and then one cup of almond milk to boil to desired consistency and yeah it’s noddy but it taste good with some sweetener and berries

  • Hi I am wondering if milled or ground chia seeds should be soaked before consumption, I know the real seeds “should”. I ask because I have very sensitive teeth and cannot eat seeds, nuts, etc…

  • Thank you for sharing the Chia Seeds health benefits. I use True Elements Raw Chia Seeds as this is really helpful for weight loss. You should also try it!

Comments are closed.